Crispy Pan-Fried Whole Mackerel - A Healthy Delight
Nutritional value per serving
Calories350kcal
Carbs0gram
Fat22gram
Protein30gram
Ingredients
- Whole fresh mackerel (cleaned and gutted)2 piece
- Salt1 tsp
- Black pepper0.5 tsp
- Lemon juice1 tbsp
- Olive oil or vegetable oil2 tbsp
- Fresh parsley (optional for garnish)1 tbsp
Enjoy the delicious taste of crispy pan-fried whole mackerel, a healthy and nutritious dish packed with omega-3 fatty acids. This easy recipe guides you through frying whole mackerel to perfection with a golden crispy skin and tender flesh inside. Total ingredient cost is approximately $7 USD / 6.50 EUR / 5.80 GBP / 570 INR for 2 servings. Each serving contains around 350 kcal, suitable for a balanced diet. Cooking is straightforward and only takes about 15 minutes. This recipe is beginner-friendly and emphasizes safe cooking temperatures for seafood to ensure health safety.
Preparation instructions
Prepare the mackerel
1Rinse the whole mackerel under cold running water and pat dry with paper towels. Make sure the fish is gutted and scaled by your fishmonger.
Season the fish
2Season both the inside and outside of the mackerel with salt and black pepper evenly. Drizzle lemon juice over the fish for added flavor and freshness.
Heat the pan
3Place a non-stick or cast-iron skillet on medium heat and add 2 tablespoons of olive oil. Heat until the oil is shimmering but not smoking, about 2 minutes.
Fry the mackerel
4Carefully place the mackerel in the hot pan. Fry for about 4-5 minutes on the first side without moving, until the skin is golden brown and crispy.
Flip and cook the other side
5Carefully turn the mackerel over using a fish spatula or tongs. Cook for another 4-5 minutes until the fish is cooked through and the skin is crispy on both sides.
Check the internal temperature
6Use a food-safe instant-read thermometer to check the thickest part of the fish. The safe internal temperature for cooked fish is 63°C (145°F). The flesh should also be opaque and flake easily with a fork.
Serve
7Remove the fish gently from the pan. Garnish with fresh parsley if desired and serve immediately with lemon wedges.
Cooking Tips
-Use fresh fish from a trusted source for the best taste and safety.
-Avoid cross-contamination by washing hands, utensils, and surfaces thoroughly after handling raw fish.
-If you don't have a thermometer, check for clear signs - the fish flesh should be opaque and flake easily when poked with a fork.
-Use a non-stick or well-seasoned cast iron pan to prevent sticking and help crisp the skin.
-Don’t overcrowd the pan, cook fish in batches if needed to maintain temperature and crispiness.
Equipment
- Non-stick or cast-iron skillet
- Fish spatula or tongs
- Instant-read food thermometer
- Paper towels
- Plate for serving
Shopping List
- [ ] Whole fresh mackerel (about 2 pieces, medium size) - approx $5. Choose fish with bright clear eyes and a fresh smell.
- [ ] Olive oil or vegetable oil (for frying) - small bottle approx $3. Opt for extra virgin olive oil for flavor.
- [ ] Fresh lemon (1 piece) - approx $0.50. Choose firm and heavy for juice.
- [ ] Fresh parsley (optional) - bunch approx $1. Fresh and bright green leaves.
- [ ] Salt and black pepper - you probably have these already. Use sea salt or kosher salt for best flavor.
Total approx cost: $7
FAQ
Can I use frozen mackerel for this recipe?
Yes, you can use frozen mackerel. Make sure to thaw it completely in the refrigerator before cooking and pat dry to remove excess moisture for better frying.
How do I know when the fish is fully cooked without a thermometer?
The fish is cooked when the flesh is opaque, flakes easily when you gently poke it with a fork, and there is no translucent or raw appearance.
Can I use other types of fish for this recipe?
Absolutely! This method works well for similar sized whole fish like sardines or trout.
How can I avoid the fish sticking to the pan?
Make sure your pan and oil are hot enough before adding the fish, and avoid moving the fish until it naturally releases from the pan, usually after a few minutes.